Change4Life have created recipes and shopping lists for families which can be used to create lunches for around £15 each week.
Spiced Chicken Burger
- 4 chicken breasts
- 1-2 eggs
- 1 tsp cornflour
- 30 g spiced Doritos or any tortilla crisp
- 1 tsp chilli powder
- 1 tsp garlic granules
- 1 tsp paprika
- 1 tsp onion granules
- 2-3 tbsp milk
- Pre-heat the oven to 160°C and spray a baking tray with low calorie cooking spray. Place the Doritos/tortilla crisp and spices into a food bag and smash until they are nearly all in a fine crumb, but leave some larger pieces. If you want to reduce the level of spiciness, reduce on chilli powder or remove completely.
- Ensure the chicken breasts are dry. Dust lightly with the cornflour. Break the eggs into a dish, beat together and dip each chicken breast into it covering completely.
- Dip the chicken breasts into the spice and crushed tortilla mix, ensuring both sides of the chicken are coated thoroughly. Place onto the baking tray. Spray liberally with low calorie cooking spray and bake in the oven for 25 minutes.
- After 25 minutes, turn the chicken and spray with low calorie cooking spray again. Bake for a further 15 minutes until the chicken is completely cooked through and golden.
- Serve with your choice of garnish of your choice.
Toad in Hole
- 8 pork sausages
- 1 tablespoon vegetable oil
To make the Yorkshire pudding batter
- 1 cup of plain flour
- 1 cup of eggs (out of shells)
- 1 cup milk
- salt and pepper to taste.
If you need more batter just increase each ingredient but it must follow the same pattern of equal amounts
Preheat the oven to 200 degrees C /gas mark 6.
- Pour the oil into the bottom of a baking dish and arrange the sausages over it in a single layer. Bake for 10 minutes in the preheated oven.
- Meanwhile, in a medium bowl, whisk together eggs and the milk Gradually mix in the flour until a smooth batter is achieved. Season with salt and pepper.
- Remove the sausages from the oven and ladle the batter over them until the sausages are 3/4 covered. Return to the oven, and bake for 35 minutes, or until the centre is risen and browned. Do not worry if the underside seems slightly soft, as this is normal.
Creamy Tomato Chicken Pasta
- 1 x red onion peeled and sliced.
- 4 garlic cloves peeled and crushed.
- 500 g passata
- 90 g Philadelphia or other cream cheese
- 3 tbsp balsamic vinegar
- 1 tsp Worcestershire sauce
- 1 vegetable stock pot added without water.
- 1/2 tsp sweet smoked paprika
- 1/2 tsp dried basil
- 200 g dried pasta
- 3 skinless chicken breasts cubed into 2cm pieces.
- 300 g mushrooms sliced (optional.)
- low calorie cooking spray
To make sauce
- Add the onion, garlic to a saucepan and gently fry over a medium heat for 10 minutes, or until the onions have softened and cooked through.
- Add the rest of the sauce ingredients, stir to combine and blend until smooth. If you have not got a blender do not worry, just continue with method
- Season with salt & pepper.
To make the pasta
- Add the dried pasta to a saucepan of boiling water and cook for 10 minutes until tender (or follow the cooking instructions on your pasta packet as at times may vary slightly).
- While the pasta is cooking, add the chicken into a frying pan. Spray with low calorie cooking spray and cook gently over a medium heat for 5 minutes until the outside of the chicken has turned white.
- Add the sliced mushrooms to the frying pan and cook for 2 minutes until softened slightly.
- Add the blended sauce to the frying pan and simmer for a further 5 minutes, until the chicken is cooked and white throughout and the sauce is hot.
- When the pasta is cooked, drain the water off and mix the pasta with the chicken and sauce. Season with salt and pepper to taste and serve.
- 200g butter
- 100g sugar
- 2tbsp Golden syrup
- 80g desiccated coconut
- 90g cornflakes (crusted)
- 150g self-rising flour
- 5 tbsp cocoa
- 150g chocolate
- Pre-heat your oven to 180°C / 360°F
- Put a large saucepan on low heat. Add in the butterand melt first. Add the sugar, golden syrup, coconut, cocoa and self-rising flour. Mix well until combined.
- Add in the crushed cornflakes and mix again.
- Pour into a slice tray or glass baking tray 20 x 30 cm / 8 x 12 inches.
- Using the back of a spoon or spatula, press firmly and flatten (especially into the corners) then place in the oven and bake for around 25 minutes.
- Remove from the oven and allow to cool.
- Once cooled, break up the chocolatein a bowl and melt in 30 second intervals in the microwave, stirring between each session. Once completely melted, layer with a spatula on top of the slice and place in the fridge to set.
- Allow to set for a minimum of 15 minutes, before removing and slicing into squares, ready to eat straight away or pack for a lunch snack.
Make broccoli the star of the show with this creamy vegetarian pasta. This recipe is so easy to prepare and will get you on your way to ‘five’ a day.
- Bring a large pan of salted water to the boil, add the pasta and cook for 12 minutes. Set aside.
- Meanwhile slice the spring onions, peel and finely grate the garlic, halve the tomatoes and thinly slice the broccoli florets and stalks.
- Heat the oil in a large, deep pan. Add the spring onions and fry for 1 minute until soft. Add the garlic and chilli flakes and fry for 1 minute. Add the tomatoes, fry for a couple of minutes until they start to break down then add the broccoli. Fry for 2 minutes then add a ladle or small mug of the pasta water, give everything a stir and cover with a lid. Cook for 3-4 minutes until the broccoli is done, then remove the lid.
- Drain the pasta, add to the pan with the broccoli and stir to combine. Season with salt and pepper. Stir through the cream cheese and finish with plenty more black pepper.
Mince and dumplings
For the mince
For the dumplings
- 250g self-rising flour
- 125g shredded beef suet
- ½ tsp salt
Alternatively, you can use a packet of dumpling mix following the instruction on the packet
- Heat the oil in a large saucepan or flameproof casserole dish and cook the onion, garlic, celery and carrots for 15 minutes, stirring occasionally until soft and pale golden-brown
- Add the mince and cook for a further five minutes.
- Add the tomatoes, tomato purée and beef stock
- Add a good pinch of salt and ground black pepper. Bring to the boil, then reduce the heat and simmer gently for 20 minutes, stirring occasionally.
- For the dumplings, put the flour in a bowl and stir in the suet, salt and parsley. Make a ‘well’ in the centre and add enough cold water - you’ll need around 200ml/7fl oz - to mix to a soft, spongy dough. Use lightly floured hands to roll into 12 small balls.
- Place the dumplings carefully on top of the mince. Bake in a pre-heated oven until dumpling are fully cooked. If you prefer a softer dumpling, cover with a tight-fitting lid or tin foil and cook in oven for 18-20 minutes.
This is a great recipe - the zesty chicken and cooked peppers are a succulent delight when mixed with the melted cheese. Cut the quesadillas into wedges and serve with sour cream and salsa.
- 3 or 4 Chicken breasts - diced
- Half packet fajita seasoning
- 1 x green pepper - diced
- 1 x red pepper - diced
- 1 x onion, chopped
- 4 x flour tortillas
- Cheddar cheese - grated
- Toss the chicken with the fajita seasoning, then spread onto the baking sheet. Place into a Preheated oven and cook until the chicken pieces are fully cooked no longer pink in the centre, about 5-10 minutes.
- Heat the oil in a large saucepan over medium heat. Stir in the green peppers, red peppers, onion, Cook and stir until the vegetables have softened, about 10 minutes adding the cooked chicken for last few minutes
- Layer half of each tortilla with the chicken and vegetable mixture, then sprinkle with the Cheddar cheese, Fold the tortillas in half and place onto a baking sheet.
- Bake quesadillas in the preheated oven until the cheese has melted, about 10 minutes.
- 650g Bramley cooking apples, peeled, cored and diced into small chunks
- 2 tbsp caster sugar
- 110g self-rising flour
- 40g sugar, plus 1 tbsp for sprinkling
- 80g cold salted butter, diced
- 4 tbsp rolled oats
- custard, cream or ice cream to serve
- Heat oven to gas 6, 200°C, fan 180°C.
- Place the Bramley apples, caster sugar, with 1½ tbsp of water in a saucepan and gently cook for a few minutes until the apples have softened. Taste and add a little more sugar if needed, depending on how ‘tart’ the apples are. Transfer to a greased ovenproof dish.
- Place the flour, sugar and butter into a mixing bowl and rub with your fingertips until it resembles chunky breadcrumbs. You may need to add a little more butter at this point. Stir in the oats. Scatter onto the apples and then sprinkle the extra sugar on top.
- Bake for 40-45 mins until golden and bubbling.
- Serve with custard, cream or ice cream.
Shepherd’s Pie (4 portions)
250g beef mince
1 onion finely diced
2 carrot finely diced
I beef stock cube
80g cheese (optional)
- Wash & Peel the potatoes, cook in some salted water until soft. Drain & mash and set aside
- Cook the onion & carrot on low heat until tender. Add the mince, cook until all the mince is browned.
- Make stock using stock cube and boiling water
- Add stock to pan until mince is just covered with stock, bring back to boil and simmer for 5-10 minutes. Make sure the vegetables are fully cooked. Add thickener/cornflower and stir well. Transfer into a suitable ovenproof dish topped with the mashed potatoes. Add grated cheese (optional)
- Bake in the oven at 180oC for 20-25 minutes
- Can be frozen. Defrost before reheating.
Sweet & Sour Chicken (4 portions)
½ cup/200 ml of Vinegar (any)
½ cup/200g Sugar
½ cup/200ml Water
1 fresh pepper, any colour
Small tin of pineapple & juice
1 clove garlic
1 x Thumb sized piece of Ginger (peeled & grated)
400g Diced chicken
- To make the sweet & sour sauce, add all the ingredients to a pan and simmer for 15-20 minutes (DON’T ALLOW IT TO BOIL).
- After the first 5-7 minutes, add the diced chicken to the sauce.
- Once the chicken is fully cooked (no redness all white inside – you can cut pieces in half to check) Thicken with cornflour if required
- Serve with boil rice
Quick n Easy Pasta Sauce
1 packet of passata
2 cloves Garlic (grated)
Dried mixed herbs
- Add all the ingredients into a pan bring to the boil. Turn heat down and simmer until contents is reduced by half, a thick rich sauce will be formed.
- Add sauce to hot cooked pasta. If your sauce is too thick, add some of pasta water to thin down.
You can add additional items to your pasta sauce for alternative tasty pasta dish eg cooked chicken, roasted vegetables or cooked sausage.
Quarter Pounder With Cheese Beef Burgers
- 1 small onion, diced
- 500g good-quality beef mince
- 1 egg
- 1 tbsp vegetable oil
- 4 cheese slices
- 4 burger buns
- All or any of the following to serve sliced tomato, beetroot, horseradish sauce, mayonnaise, ketchup, handful iceberg lettuce, rocket, watercress
Tip 500g beef mince into a bowl with 1 small, diced onion and 1 egg, then mix.
Divide the mixture into four. Lightly wet your hands. Carefully roll the mixture into balls, each about the size of a tennis ball.
Set in the palm of your hand and gently squeeze down to flatten into patties about 3cm thick. Make sure all the burgers are the same thickness so that they will cook evenly.
Put on a plate, cover with cling film and leave in the fridge to chill for at least 30 mins.
Heat up frying pan to medium hot lightly brush one side of each burger with vegetable oil. Place the burgers, oil-side down into fry pan. Cook for 5 mins until the meat is lightly browned. Don’t move them around or they may stick.
Oil the other side, then turn over using tongs. Don’t press down on the meat, as that will squeeze out the juices.
Cook for 5 mins more for medium. If you like your burgers pink in the middle, cook 1 min less each side. For well done, cook 1 min more.
Slice four burger buns in half. Place and toast for 1 min until they are lightly browned. Place a burger inside each bun, then top with your choice of accompaniment.